
Class JEiL-mfe. 
(bp)TightN° 



COPYRIGHT DEPOSIT. 



RIGHT LIVING 



OR 



HOW A WOMAN CAN GET WELL 
AND KEEP WELL 



BY 



ELLA GOULDEN MOERIS 



ECLECTIC PHYSICIAN 

^* ^* &?* 

"God so created man, and related him to life, that in order to 
live free from disease and die of old age, it is necessary for him to 
obey the laws upon which life and health depend." 




SYRACUSE, N. Y. 
C. W. BARDEEN, PUBLISHER 

1902 



- 



:ss. 

2. H § OS" 

copy a 



Copyright, 1902, by Ella Goulden Morris 



< 



PEEFACE 

The placing of this unpretentious work before 
the public, is done at the request of friends and 
acquaintances who desire it as a reference, and 
also from an earnest desire on my part to bene- 
fit suffering women who are beyond the reach of 
my personal influence. I claim for it nothing 
novel, and in one way, nothing original. Eeal- 
izing the scarcity of reliable literature on this 
subject, and knowing that thousands of women 
are dying solely from a lack of knowledge con- 
cerning the causes of their diseases, I have, in a 
simple and condensed manner, brought these 
causes to their notice. 

While I do not advise a sick woman to dis- 
pense with a physician, I do advise her to ascer- 
tain whether or not her trouble is occasioned by 
wrong habits of living, and if so, to give up 
those habits ; then employ a physician, and the 
best one to be had ; one possessing good common 
sense, skill, education, and conscience ; for medi- 
cine is a dangerous thing in the hands of any 
other. 

Great care has been exercised that the book 

(5) 



6 PREFACE 

should contain nothing unreliable. The recipes 
for Healthful Cooking have all been tested under 
my personal direction. With this introduction, 
I send it on its mission, trusting that every 
woman into whose hands it falls, may be bene- 
fited or restored to health. 

All communications relating to anything 
herein contained, addressed me through the pub- 
lisher or otherwise, will be willingly and gladly 
answered. 

e. a. m. 

Syracuse, N. Y. 



TABLE OF CONTENTS 

Causes of Ill-health among Women 9 

Eight Kind of Food for Health 15 

Eight Kind of Drink for Health 23 

Eight Kind of Air and How to Breathe for 

Health 25 

Eight Kind of Baths for Health 31 

Eight State of Mind for Health 37 

Eight Care of the Stomach; Indigestion and 

Constipation 45 

Tested Eecipes for Healthful Cooking 52 

Notes, suggestions, and extracts, both original 
and selected, are interspersed between chapters. 



(?) 



CHAPTEE I 

CAUSES OF ILL-HEALTH AMONG WOMEN 

We are all familiar with the old adage, "A 
little knowledge is a dangerous thing, ' ' but the 
women of the present age, seeking, as they are, 
to familiarize themselves with all the leading 
questions of the day have evidently come to the 
conclusion that no knowledge is a greater 
calamity. The subjects of health and disease, 
have, up to a comparatively recent date, been 
left entirely to a physician, and it is an agree- 
able fact, that in their pursuit of knowledge, 
women are not too much engrossed with other 
things to realize the importance of information 
concerning the laws of health; for there was 
never a time in the history of American women, 
when there was such an alarming prevalence of 
female diseases, so many homes containing in- 
valids and sufferers, as at the present day. 

No close observer needs to be told this, and I 
doubt if any woman who reads these lines, can 
recall, among her circle of acquaintances, one- 
half dozen thoroughly well women ; and those of 
us who read the newspapers cannot fail to be im- 

(9) 



10 CAUSES OF ILL-HEALTH 

pressed with the rapid increase of nervous pro- 
traction, heart failure, and general break-down 
among both sexes. Not alone among the mid- 
dle-aged does this occur, but among our school 
boys and girls. Can it be accounted for in any 
ther way but wi :>ng habits of life ? 

Modern life is destructive to health. Our day 
and generation is one of overdoing. We are 
living in an age of rush and hurry. Everything 
and everybody is on the ramiing march. The 
man, animal, or machine which cannot make 
the fastest time on record is not of much ac- 
count. We are striving to have and attain in a 
few years that which our grandparents spent a 
life-time in atta inin g; and living constantly at 
this high tension is both body and mind 
wrecking. 

Women, nowadays, belong to everything but 
themselves, and work for the good of everything 
but their own constitutions. Late hours, the 
wearing of fashionable clothing, and our system 
of eating, with all the complicated abominations 
of modern, unhygienic cooking, have each their 
place in the list of evils which have brought 
about the present condition of health among 
women. 

We all know it is not possible to change the 
pace at which we are going, and keep abreast of 
the times, but a knowledge of the laws of health 



AMONG WOMEN 11 

will enable us to counteract, in a measure, its 
effect, and that knowledge is in the reach of 
every woman, and should be practised by all 
who desire to be well. 

c^* «^* ^?* 

Hundreds of women are eating unwholesome 
foods, and violating the laws of health in almost 
every other manner possible, and when nature 
begins to protest in the form of headaches, 
stomach trouble, constipation, etc., they at once 
seek relief in a drug, instead of removing the 
cause of the trouble. Medicine is often neces- 
sary, but a good physician always seeks to re- 
move the cause of disease. 

t^» ^5* c^* 

Good healthful food, a moderate amount of 
exercise, and all the recreation one can get, are 
the important factors in counteracting the nerv- 
ous tendency of the day. 

e£* ^* c^* 

We hear talk of the rest, and change, and 
brightening up effect of clubs for women. If 
some good woman would organize a Eest Club, 
ruling out all papers and programmes, making 
it a place to which a woman could go with the 
same freedom with which she would go to her 
mother's house, have a bath and massage, and 
be put to bed for an hour's rest by an attendant, 



12 CAUSES OF ILL-HEALTH 

lulled to sleep by soft, sweet strains of music 
floating through the rooms, I would advise every 
woman to join it; but I would not advise her to 
take an active part in an Art Club on Monday, 
a Eeform Club on Tuesday, meet with the Physi- 
cal Culture class on Wednesday, a Historical 
Society on Thursday, a Woman's Suffrage Club 
on Friday, interspersed with the meetings of the 
D. A. E.'s, A. B. C.'s, X. Y. Z.'s, and other 
alphabetical combinations. 

$£• ^* 5^* 

Many of the burdens of some housekeepers 
are self-imposed. Much of their work could be 
left out of their daily life, without imperiling 
either the comfort or happiness of themselves 
or their families. A woman should not allow 
the daily routine of household duties to get the 
mastery of her, and thus become a slave to her 
work. 

g£* t^* t*?* 

Every muscular contraction, every thought, 
and every emotion requires an expenditure of 
vital force. 

%6& 10& %£& 

The tonic influence of a few hours of unal- 
loyed enjoyment in a busy and burdened life, is 
properly estimated by very few. Nothing so 
quickly lessens the nerve tension as laughter, 



AMONG WOMEN 1£ 

and when wittily and intellectually induced, it is 
the best kind of medicine. 

%&& £& t&* 

Every woman who does her own work should 
set apart one hour a day, between one and three 
o'clock, for her rest hour. She should regard 
this as her special right, and be decided and sys- 
tematic about exercising it. When that hour 
arrives, she. should stop work, go to a room 
where the air is fresh and pure, remove her 
shoes, loosen the clothing at the neck, chest, and 
belt, and lie down on a bed, flat on her back. 
Cover sufficiently to keep warm, having a soap- 
stoue or hot water bag at her feet, if the weather 
requires it. Place a dark cloth over the eyes, 
then breathe slowly and deeply, holding the 
mind at rest, or confining it to the act of breath- 
ing. In this way the heart is rested as it can be 
in no other. If five minutes sleep comes, all the 
better. Long naps are not advisable during the 
day, but just to lose one's self long enough to 
loose the uerve tension is wonderfully refresh- 
ing. Do not fancy ifc will have the same effect 
to drop into a chair and read a newspaper, or lie 
on a couch, reading a novel. Lounging is not 
resting. It requires will power, to decide con- 
cerning this rest hour, but once decided and 
practised a short time, it becomes just as much 
a habit as does an appetite for food at fixed 



1± CAUSES OF ILL-HEALTH 

hours. This rest, taken regularly, will ward off 
illness, tone up the nervous system, and keep a 
woman young and good-natured. 

t&* »^% v?* 

Xever undertake more work of any kind than 
you can carry on calmly and quietly without 
hurry and flurry : the instant you feel yourself 
growing nervous, stop work, and begin to breathe 
regularly and deeply, continuing it for five 
minutes : then resume vour work. 



CHAPTER II 

RIGHT KIND OF FOOD FOR HEALTH 

Food is defined as those substances which we 
eat or drink to satisfy hunger and nourish the 
body. Of the many elements required to prop- 
erly nourish the body, those which supply vital- 
ity, strength, and heat, are the most impor- 
tant. It is the duty of all persons to know 
this, and also to know if their bodies are sup- 
plied with them in sufficient quantities by their 
daily food. This knowledge is as important as 
any in life, for if we attempt to live on food 
which lacks any of these elements, we will just 
as surely die of starvation as though we should 
attempt to live without any food at all It 
would simply require a longer time in which to 
do so. 

Each organ of the body requires elements 
peculiar to itself, and these elements are ab- 
sorbed from the blood out of the general mix- 
ture which it contains and carries round in the 
circulation. When the blood contains these 
elements in the proper proportions, perfect 
health must be the result. But when it does 

(15) 



16 I77Z7 z=s~ 7 7 :: 

not, there is sure to be some disarrangement of 
the sy :em, tending to disease and death. 

The elements which supply vitality, strength, 
and heat are the phosphates, nitrates, and ear- 

*: :n;:-7 

T arbofuates, or those foods in which car- 
bon piedoniin&: es re known as the heat and 

i:-~ rrr-.vir-rrs. 1z- ::7777:7 :;.;"; 7; r 7.:- :: :-i= 
are. — butter, lard, sugar, rice, rye, chocolate, 
bu<: kwheal ye How corn meal, and wheat (white) 
bread. H our food contained only carbonates, 
w e wc old - >on die. for carbonates wfll not give 
77:zi Ir : 7:777-. :-.. 777777-77: ~_-_ b :':_ :: 
time in excess of this food will produce in 
Tie person- general ^reakness, headaches, 
fe^Ti. -77777L7. 7\r_:r: 377:. ;Lti:~: --~i~ :;:ti 
:: 7 . ;:.il: -7:7 ii.-rS-r 771 :~7. I z:-~t 7:7 :~~ 7 

7-7.7 TlrZl 7/.I:tL:77 17777 71 — :. — - Zll'i'lJ-i 

7: ::7ri cause but a one-sided diet, and 
::h a change of diet to food 777^ :ir 
proper elements, I hav- seen some : these 
same women grow strong 7 healthj without 
medicine of any kind. So many cases of this 
kind have come under my notice that I consider 
it a matter of almost absolute certainty that if 
a person would eat the foods which contain the 

7:7- -7t71t7Z 17 717 7rl Z 1 7 7. 7 771 \ —. 7t 773,- 

jority of their aches and pains would disappear; 
for other conditions being right, perfect food 



FOR HEALTH 17 

soon produces perfect blood, and perfect blood 
gives strength to the muscles, and vigor to the 
whole nervous system. 

The Nitrates and Phosphates, the former 
known as muscle- makers, supplying strength, 
and the latter, feeding the brain and nerves, 
supplying vitality, are those foods in which 
nitrogen and phosphorous abound. The best of 
these are — eggs, cheese, oat-meal, lean meat, 
beans, peas, fish, and entire wheat bread. The 
necessity of phosphates in the case of an active 
brain has been clearly and positively demon- 
strated. The excretions of the body after severe 
mental exercise contain more phosphates than 
at any other time, and this loss must be coun- 
terbalanced by food containing phosphates, or 
general weakness, nervous prostration, insanity, 
and death are the results. 

Give the school-girls who are pale and hollow- 
eyed from over- study, plenty of food for the 
nerves and brain, and study will not hurt them. 
On the other hand, withdraw all phosphates 
from a person's food, and he will become an 
idiot. These three words — phosphates, nitrates, 
and carbonates, and the foods which contain 
them, should be committed to memory ; then 
by using a little forethought, making one food 
furnish what another lacks, one is able to serve 



18 SIGHT ETND OF FOOD 

a healthful meal and ha"v T . _;; T - :-_:~_--.~ : 
foods. 

There are same foods which contain all the 

elements required by the body, in their prosper 
proportions, \z- :: :i:ese :~ ~^~ '-_:: Ire.ai 
made from entire wheat floor is a perfect food, 

and would support life indefinitely Z~z the 
miller. in his efforts to mah -e : - r ~ _ test :.::•" 
kind of flour, thr : — 7 - : i T i : : : : " t - vr _-_ ;h : - 
near the outside of the grain, and the pfc m - 
phates. which are in the germ '. - : ~ _ _ _ 



but the carbonaceous element; and if "_/.:- 
bread constitutes the chief food, as it does in 

many cases, the persons fed m it will grow 
weak and tire easily, because the nm- - - : _ " 
brain are not properly nonxishedL Only 

wheat bread should exe: - „ :■: -_ 

Milk is another perfe:: : :. az^d if 
stomach were large enoti- . _" . ±L- 

cient quantities :-, could li^e on it in- 

definitely 

Farina, eaten with milk and sugar, censtitotes 
a perfect food. 

Itige bread* eaten with cheese <m lean msa: 
a perf-r : : •&. 

SheUed b&aans. eaten with white potia: e :e a 
perfect food. 

Oatmeal is rich in phosphate? and zi z: :■'-- 
next to cheese, it is the ^It --" z: : :Le niak-: 



FOR HEALTH 19 

tnown. A person with a weak stomach should 
eat it in the form of gruel or jelly, made by a 
recipe found in another chapter. 

Cheese is rich in phosphates and nitrates. In 
nutritive value, one pound of it equals three and 
a half pounds of lean beef. A person with a 
weak stomach should allow it to become a cream 
in the mouth before swallowing. It will not 
constipate if eaten with home-made rye bread. 

Eggs, cooked according to recipes in another 
chapter, are easy of digestion, and should form 
an important part of the diet. 

Rice is an excellent food in stomach and bowel 
troubles, when cooked according to recipe found 
in another chapter. 

Fish is a very nourishing food, rich in phos- 
phates; when broiled, boiled, or steamed, it is 
easily digested. It is much better for weak 
stomachs than meat. But be sure that it is 
fresh; stale fish is poisonous, and sometimes, 
though free from any bad taste or odor, it will 
cause very alarming symptoms, and even death. 

Apples and grapes are both healthful, being 
rich in phosphates and nitrates. 

t£* e£* 5(£* 

If only heat and fat are needed, use white 
T)read, rice, yellow cornmeal, and buckwheat 
cakes. If strength and nerve-force are wanted, 



20 RIGHT KEST) OF FOOD 

use hominy, entire wheat bread, milk, fish, eggs, 
beans, lean meat, nuts, fruits, and vegetables. 

t^w t^* t^* 

Every winter dinner should begin with soup. 

C^* ^?* ^?* 

Dyspepsia is prostration of the nerves of the 
stomach. A food which feeds the nerves will 
cure that disease. 

t^* i^* t^* 

On cold days, we should eat heating foods ; on 
hot days, cooling foods. 

%£& t&* t^* 

Barley water, oatmeal water, bran water, 
toast water, and beef tea are all healthful, 
strengthening, and nutritious, and need little or 
no digesting. They are almost immediately 
absorbed into the blood from the stomach. 

6^* t&* %£* 

Both mind and body require change and 
variety. A wholesome food should not be used 
continuously. 

t^* ^% t^* 

A healthy appetite requires about 21 oz. of 
heaters. 5 oz. of muscle, and 2 oz. of nerve 
food in twenty-four hours. It is not necessary, 
however, to weigh one's food, for nature allows 
a wide margin. 



FOR HEALTH 21 

Experts tell us that many cases of unbalanced 
minds, and even insanity, are caused by a con- 
tinued lack of the brain-nourishing element 
(phosphates) in the daily food; the superior 
organs which control the mind and body not 
acting at all. 

^* ^* c^ 1 * 

There is no economy in purchasing inferior 
materials, no matter how simple your fare may 
be; pure milk, the freshest eggs and butter, 
wholesome cooking fat, the best brands of bak- 
ing powder, spices, extracts, and the best grade 
of flour are the cheapest in the end, and also 
promote and retain health. 

t^* t&™ t<7* 

Unfermented grape juice is a valuable food, 
being easily retained upon a weak stomach. It 
is valuable in nervous prostration, typhoid, and 
scarlet fever, diphtheria and pneumonia. 

«^* ^* vt* 

If professional cooking teachers would devote 
more of their lessons to the preparation of 
healthful foods, instead of giving so much at- 
tention to fancy and less substantial dishes, more 
benefit would be derived from their instruction. 

^* t^* t^* 

There is an old saying, " What is one man's 
meat is another's poison." This is due, in great 



22 RIGHT KIND OF FOOD 

measure, to the fact that no two persons need 
exactly the same elements, in the same propor- 
tion, to build up their bodies. 

e£* c£* ?^* 

The particles of hard-cooked fat on doughnuts, 
fried potatoes, fritters, etc., are known as 
" rock-grease ", an indigestible substance, which 
affects the action of the liver. No food should 
be fried which can possibly be cooked in any 
other way. 

v?* t^* ^* 

About three-fourths of the money spent for 
cakes, pastry, confectionery, and sweet sauces, 
should be spent on fresh fruits, nuts, vegetables, 
and fresh eggs. 

^* 5^* &5* 

Much of the food, if properly chewed, is taken 
into the blood without going to the stomach at 
all. It is digested by the mouth and throat, and 
passes directly into the duct that leads to the 
heart. 



CHAPTEE III 

RIGHT KIND OF DRINK FOR HEALTH 

More than two -thirds of the body is water, 
and two-thirds of all that enters the stomach 
should be water if we would keep up this pro- 
portion. What to drink to keep it up must be 
answered, in a measure, by each one for himself. 

Cold water is the natural drink of man as well 
as animals, and if we would confine ourselves to 
the drinking of two quarts per day, taking it 
one hour before meals, or two hours after, many 
of our stomach, liver, kidney, bladder, and bowel 
troubles would disappear. The majority of 
people do not drink water enough. Many who 
think they could not drink the above amount of 
pure cold water in a day, drink as much and 
more made into tea, coffee, etc. , all of which are 
positively injurious to the health. Coffee is ob- 
jectionable because it produces biliousness, dys- 
pepsia, and nervousness. Tea is objectionable 
because it weakens the nerves, produces sleep- 
lessness, injures the stomach and bladder. Cocoa 
is healthful of itself, but is highly adulterated. 

A person in health might take a moderate 

(23) 



'24: RIGHT KIXD OF DRIXK 

quantity of any of the drinks mentioned and no 
seeming harm result, but for one with a weak 
stomach and weak nerves who must have warm 
drinks, the choice of the evils would be weak 
tea. properly made. The natural drink, cold 
water, is the best of all if it can be taken. It 
stimulates the liver to activity, keeps the uric 
acid in solution, and lightens the work of the 
heart by liquefying and purifying the blood. 

t^% ^* t^* 

In case of a weak heart, a great amount of 
any cold drink should not be taken, and under 
no circumstances should it be taken with the 
meals. 



CHAPTER IV 

RIGHT KIND OF AIR, AND THE RIGHT WAY TO 
BREATHE IT FOR HEALTH 

Few persons seem to realize the difference be- 
tween in-door and out-door air. Could they be 
made to realize it, and also the effect which the 
breathing of foul air has upon the system, there 
would be more attention given to the ventila- 
tion of their rooms, and more time given to out- 
door exercise. Hundreds of women are suffer- 
ing with diseases caused by lack of fresh air. 
They have families to look after, which prevents 
them from going out every day ; and having no 
idea of the proper ventilation of their living 
rooms, their blood becomes poisoned, and low 
vitality and general debility, with a long train 
of other evils, follow as the result. 

The best of food cannot be made into nutritive 
blood, until acted upon and vitalized by the oxy- 
gen carried to the lungs; and if the air we 
breathe does not contain this oxygen, ill-health 
must be the result. It is impossible to have 
good health with impure blood, and breathing 
fresh air is one of nature's ways to keep it pure. 

(25) 



EIGHT KTSTJ OF AIR 

Every pers m, to be well, should have exercise 
in the open air at least one hour in winter and 
four hours in summer each day. When Hie 
weather is sa sh that one cannot go out. the doors 
and windows should he opened, and the exercise 
taken by walking from room to room. In the 
e inmer time if the house is well aired between 
five and seven, closed up during the heat of the 
day. and again opened up two hours at night, it 
can be kept both pure and cooL If mothers 
jld only plan a little, they would find that on 
an average one-half their time might be spent 
out of doors, thus laving up a store of health 
and strength for the rest of the year. All prepa- 
ration of fruit and vegetables can be done out 
in the shade, and. in fact, all sitting-down work. 

Even the sewing machine can be taken to the 
porch, saving disorder in the hou ^ hereby 
making work less : and much work which can- 
no: be t ..ken era: : re :anbe lef: jvex until 
a rainy day. 

In order to ventilate a room thoroughly, a 
simple raising of the lower sash of a window is 
not sufficient. This will answer nicely to let the 
fresh air in. but there must also be an opening 
: allow the impure air which has risen to the 
top of the room to escape. In fact, the upper 
sash of the window in the sleeping room should 
be lowered a little throughout the entire year. 



HOW TO BREATHE IT 27 

The theory of the injurious effects of night air 
is exploded, and all our best physicians say that 
only ignorance closes the windows at night. 

^» ^* t^* 

The wise and wonderful woman of to-day is 
the woman who takes life easy. She is not 
thought by her neighbors to be a model house- 
keeper, nor does she resemble a walking fashion 
plate when dressed ; but she takes a bath, a walk 
in the open air, and a nap every day, and is a 
stranger to headaches, backaches, and nervous 
prostration. Her uame is seldom seen in the 
newspapers, because she is doing nothing re- 
markable ; but her home is the most restful spot 
on earth, her husband the envy of all his friends, 
her children happy and healthful, and she is get- 
ting a vast amount of comfort out of life as she 
goes along, with chances in her favor of living 
to a good old age. 

Bight ivay to breathe. — Of all the natural 
operations we perform, none is more important 
and none more carelessly done than that of 
breathing. We should give the same attention 
to how we breathe as to what we breathe. 

A great deal is heard these days of deep breath- 
ing. It is not a hobby. Enough cannot be said 
of it, and a woman has only to practise it daily 
to prove its benefits. It purifies the blood, in- 
creases the circulation, warms the body, aids 



28 RIGHT KIND OF AIR 

digestion, quiets the nervous system and pro- 
motes sleep. It will cure headache, asthma, 
catarrh, bronchitis, and prevent lung trouble. 

I realize that this is a sweeping statement, but 
it is a true one. No intelligent physician will 
deny that the right kind of air, properly breathed, 
other conditions being right, will do all and more 
than is contained in that statement. 

The proper way to breathe is known as the 
diaphragmatic action. First, the chest should 
be active ; that is, raised and fixed by muscular 
effort, entirely independent of the breathing. 
This is done by throwing the shoulders back and 
down, and should be practised constantly. With 
an active chest, close the mouth, and through 
the nostrils inhale deeply and regularly, so as to 
cause a marked swelling-out in the belt region. 
This is deep breathing; the natural way to 
breathe ; and we should see to it that no restric- 
tion of nervous tension, or any outward pressure 
stands in nature's way. 

Every woman has opportunities to test the 
effect of deep breathing. When she begins to 
get nervous, or like one out of breath, or faint, 
let her go to the door at once, and practise it for 
a few minutes. The effect is instantaneous. 
Belief sometimes comes with the first breath. 

e^* ^* ^* 

Almost all the cases of low vitality and feeble 



HOW TO BREATHE IT 29 

circulation in children rise from a lack of good 
air. 

G^W ^» c^* 

Avoid draughts, but have plenty of fresh air 
in your rooms. 

^» ^* ^* 

Never burn gas in a sleeping room. It con- 
sumes as much oxygen as four men would re- 
quire to support life for the same length of time. 

%£& i£* 5^* 

Never allow the air to come in near the floor, 
with no outlet near the ceiling. 

C^» &£* «£** 

Ordinarily a person breathes from twenty to 
thirty cubic inches of air at each inspiration. 

5/7* C^* 5^* 

Sunshine and air are as necessary in maintain- 
ing human life as plant life. A person, like a 
plant, weakens and grows pale, if deprived of 
either. 

tfnl 5^% U^W 

If is a well known fact that the air which is 
expelled from our lungs is a deadly poison, and 
if breathed over six times, will produce death 
just as effectually as will choke-damp. Yet 
many persons hesitate to open their doors and 
windows in winter, for fear that if a breath of 



30 EIGHT KI>~D OF AIR 

cold air enters, they will catch cold. The truth 
is, colds are generally caught in hot rooms. 
Pure, fresh air never gave anyone a cold, unless 
the system was debilitated from a lack of it. 

5^% 5^% C^* 

Many women spend the time prescribed by 
their physicians in the open air each day. but 
fail to receive any benefit therefrom because of 
improper breathing. 

^* ^* i£& 

A person sick in bed should insist upon having 
extra covers put on. if in winter, a hot soap- 
stone or waterbag to the feet, the head covered, 
and the doors and windows open night and 
morning long enough to change the air. After 
closing the doors, the head should remain covered 
until the room has regained its usual temperature. 

%£& *£& %£T* 

A properly balanced woman will neglect some 
of her household duties before she will deprive 
herself of her daily allowances of fresh air, sun- 
shine, and exercise ; she will also leave care just 
inside the door when she goes out. 

^5* *^* t^* 

The dress and exercise that increase ability to 
breathe with the diaphragm and abdominal 
muscles, do more to prevent and cure diseases of 
women, if not aU diseases, than all other possible 
preventives and remedies. 



CHAPTER V 

RIGHT KIND OF BATHS FOR HEALTH 

It is admitted by everyone that if the body 
could be kept perfectly clean and free from 
poison, disease could not exist. Our bodies are 
constantly undergoing a change. Particles de- 
cay, are cast off and replaced by new ones. It 
is very essential that we understand what be- 
comes of these worn out particles, for it is very 
plain that were not some plan provided for their 
removal, serious consequences might follow, as 
they act as foreign matter, and irritate and 
poison the whole system if not removed. 

Nature has made the necessary provision. All 
over the body, and all through it, there is dis- 
tributed a set of little vessels, with their mouths 
opening on the internal surfaces of all tubes, 
cavities and membranes, which are continually 
sucking up and carrying off all the dead par- 
ticles of matter which they can lay hold of, and 
pouring it into the blood. A portion of this is 
separated by the kidneys, and passes directly 
out of the system. Another portion is carried 
out by way of the bowels. But by far the 

(31) 



32 RIGHT KIND OF BATHS 

largest part is thrown out by the pores of the 
skin. 

A free operation of this system is very essen- 
tial to the health of our bodies, and especially is 
it important that the outlet through the pores 
of the skin be kept in a healthy condition. 
There are seven million of these pores in the body 
of an ordinary sized person, and from twenty to 
forty ounces of waste matter passes off through 
them every twenty-four hours. A large portion 
of this is made up of the decayed particles of 
the body. An obstruction of this doorway 
means an accumulation of this waste matter, a 
derangement of the system of drainage, and 
eventually disease. 

This obstruction can be prevented in but one 
way, by bathing. 

The habit is readily acquired, but requires 
caution where one is unaccustomed to it. Daily 
bathing of some sort is recommended at all 
seasons of the year. On awakening in the 
morning the entire body is covered with moisture 
containing impurities which have been thrown 
off through the pores of the skin during the 
night. A quick cold bath removes this and 
stimulates the entire system. With all prescrip- 
tions, however, a grain of common sense is un- 
derstood. A woman unaccustomed to any sort 
of regular bathing should not begin by taking a 



FOR HEALTH 33 

cold bath in the morning, for sickness and death 
might result. The proper way to accustom one's 
self to a morning bath is to begin by using pure 
alcohol, which should be done immediately after 
getting out of bed. A little alcohol should be 
poured into the hand, and the neck and arms 
bathed first; second, the lungs and stomach; 
third, the bowels and the back ; and fourth the 
limbs. Friction during the bath is an essential 
part of the process. The skin should be rubbed 
with a coarse towel, or better, a flannel cloth. 
The limbs should always be rubbed up, the back 
down, the bowels from the lower right hand cor- 
ner up to the ribs, across, and down to the left. 
The rubbing should be light, as hard rubbing 
causes flesh to waste away, while light rubbing 
develops it. 

After using alcohol for a week, alcohol and 
water in equal quantities can be used, and at the 
end of the second week, in most cases, clear 
water, at the same temperature as the sleeping 
room, can be used, without any fear of taking 
cold. A small handful of salt should be thrown 
into the water, of which a pint is sufficient. 
Usually reaction quickly follows, and one feels 
warm and comfortable. If, however, it does 
not, a hot drink should be taken immediately. 

If this morning bath cannot, for any reason, 
be taken, then a warm bath should be taken at 



34 RIGHT KIND OF BATHS 

night, with water ranging from 90° to 100°. If 
the vitality is sufficient, this can be taken every 
night, with excellent results. It equalizes the 
circulation, removes impurities, moderates pain, 
rests and soothes the whole system. 

Hot baths come in the line of medical treat- 
ment, and should not be taken except when ad- 
vised by a physician. They are both enfeebling 
and relaxing to the system. 

The oil bath is preeminently suitable for deli- 
cate, thin-blooded persons. A daily oil bath, 
with a soap bath once a week, is all that is 
necessary for perfect cleanliness. The person 
receiving it should lie down in a warm room, on 
a couch protected by an oilcloth, while an at- 
tendant goes over the entire body, with cocoanut 
or olive oil, gently rubbing and working the flesh 
until the greatest possible amount of oil has 
been absorbed. Usually twenty or thirty min- 
utes is required. Absorption takes place most 
freely from the pores covering the soles of the 
feet, the palms of the hands, the inner side of the 
limbs, and the abdomen; but the manipulation 
and rubbing are advantageously applied over the 
entire surface. At the end of the bath the body 
should be wiped clean. This bath is nutritious, 
invigorating, and restful. It makes flesh and 
gives strength. 

The spirit vapor bath is very useful and effec- 



FOR HEALTH 35 

five in rheumatism and the earlier stages of 
fever. Give the patient a glass of cold water, 
seat her on a chair with all clothing removed. 
Throw around her form behind a large blanket, 
leaving only the head uncovered. It must reach 
the floor, entirely covering the chair. Place two 
tablespoonf uls of alcohol in a small dish, directly 
under the chair. Light the alcohol, being care- 
ful that no part of the blanket touches it. When 
consumed, place more liquor in the dish and, re- 
peat the process until perspiration takes place, 
which in the majority of cases will require from 
ten to fifteen minutes. As soon as free perspira- 
tion is produced, rub the body thoroughly with 
a woolen cloth, while gradually removing the 
blanket. Put her in bed immediately, and cover 
well. After an hour or two, gradually remove 
the covering, rub the body again with a woolen 
cloth, and sponge off with alcohol. 

5^* t*?* t^* 

Particular attention should be given to bath- 
ing the soles of the feet. The relation of the 
feet to the body is such that the health of dis- 
tant organs is affected by the treatment they re- 
ceive. They should be bathed every day. 

^* fc?» ^* 

A good regimen for the morning is to take a 
three minute bath, dress, wrap up, go to the 



36 RIGHT KIND OF BATHS 

window or door, and breathe ten, deep full 
breaths of out door air. By this time one should 
have a good appetite for breakfast. 



CHAPTER VI 

THE RIGHT STATE OF MIND FOR HEALTH 

A disturbed state of mind has more to do with 
causing disease and binding it to us than we can 
possibly realize unless we have made the effect 
of mind on the body a study. We should culti- 
vate tranquillity of mind, for nothing more 
quickly consumes the vigor of life than violence of 
the emotions. Worry, anxiety, care, anger, sor- 
row and gloom are all fruitful causes of disease, 
and will in time destroy the healthiest body. 
The poison which they produce in the system 
and which vitiates the blood and makes poor 
nerves has been isolated, and exhibited in the 
form of crystals. 

Worry and anxiety have become as much a 
habit with some women as has hurry. One of 
the highest duties of life is to be happy and 
make others happy; but worry and anxiety 
poison the atmosphere of the home and make 
ourselves and everyone about us miserable. I 
have heard many good women say, " How can 
I help worrying ? " In some cases a little philos- 
ophy will help it, but only a firm faith in God 

(37) 



38 RIGHT STATE OF MIND 

will help it in all cases. It is certainly useless to 
worry over the inevitable, and worse than use- 
less to worry over that which can be helped ; the 
very worrying incapacitates a woman to do what 
she might otherwise do, to avert the trouble 
about which she is worrying. All women know 
that nine-tenths of the things they worry about 
never happen, and if some of them do happen, 
they are met as they were in the past. 

" Sufficient unto the day is the evil thereof. " 
Concern yourself with the sunshine, the friends 
and the duties of to-day; be cheerful; accept 
what comes into your life as being God's will 
concerning you, and do your best to discharge 
well the duties of the position in which you are 
placed, and hope for something better in the 
future. 

In condemning worry, however, we must dis- 
tinguish between it and proper forethought ; the 
one being a sin, the other a duty. 

Disappointment and sorrow, while far removed 
from worry in nature, affect every organ of the 
body, and are often the causes of sickness and pre- 
mature death. For sorrow caused by the loss of 
loved ones, Christ is the only cure. His presence 
is the one source of consolation known. It up- 
lifts and sustains when everything else fails, and 
the whole world stands helplessly by. He can 
make good to us every earthly loss ; and while 



FOR HEALTH 39 

the old time joy may be long in coming back to 
the heart, if our loss teaches us the beautiful 
lesson of resignation to His will, the peace he 
has promised will come — that heavenly peace, 
which " passeth all understanding." 

1£& t£& t£* 

We should educate ourselves to love nothing 
too passionately, hate nothing too violently, fear 
nothing too strongly, and desire nothing which 
we know to be beyond our reach. 

^?* &?* 4^* 

Mental exhaustion comes to those who look 
ahead, and try to climb mountains before arriv- 
ing at them. 

^* t^* ^» 

The best physicians are Dr. Diet, Dr. Quiet, 
and Dr. Merry man. 

fc9* &7* t&™ 

It is our own fault if we are overwhelmed by 
the tasks, or difficulties, or sorrows of life. 

t^» te* t£* 

If it is not possible to make a change in our 
environment, it is certainly possible to alter our 
attitude toward it, that we may learn how to 
make the best of it. The question is, not how 
to get rid of the disagreeable in life, but how to 
become independent of it, and live our life in 
spite of it. 



40 RIGHT STATE OF MIND 

Don't be a grumbler. Some people contrive 
to get hold of the prickly side of everything, to 
run against all the sharp corners, and disagree- 
able things. Half the strength spent in grumb- 
ling would often set things right. You may as 
well make up your mind to begin with, that no 
one ever found the world quite as he would 
like it. 

t£* <&* t&™ 

Unless our religion has sweetened us to a very 
considerable extent — given us the control of our 
temper, checked us in our moments of irritation 
and weakness, enabled us to meet misfortune, 
developed within us the virtues of patience and 
long-suffering, making us charitable in our judg- 
ments of others — whatever else we have gained, 
one thing is sure, religion is not having its per- 
fect work in us. 

&£* &5* c^* 

Enjoy what you can of life, and don't allow 
its grinding ills to disturb you any more than can 
be helped. 

t^* t^* e^ 1 * 

It is possible to endure the ills of life in such 
a spirit that we shall not be harmed by them — 
that we shall even grow better and purer through 
their adverse influence. 



FOR HEALTH 41 

It is not the forgetting of the sorrows that 
may have come into a woman's life, that makes 
her most charming as a friend and companion, 
but in the touching up of the grayness with the 
light of contentment and a happy laugh. 

10* 10* %&* 

Sometimes the hardest lesson to learn is that 
of contentment, and to truly believe that we are 
just where God has placed us. 

10* 10* 10* 

If we can find no happiness in the position in 
which we are placed, the chances are that we 
would find none in Heaven. 

10* 10* 10* 

Don't let us get soured with life. It does not 
mend matters. If we have had misfortunes, we 
are not alone ; the world is not all sunshine to 
anybody. 

10* 10* 10* 

'Tis easy enough to be pleasant 

When life flows along like a song ; 
But the man worth while is the one who will 
smile 
When everything goes dead wrong. 

IP* 10* 10* 

Take a good-natured view of every thing 
which comes into your life, as far as possible; 



42 RIGHT STATE OF MIKD 

try this for one day, and mark the change in 
yourself and the entire household. 

t^* c^* fc£* 

A sense of humor should be cultivated in the 
family; what many homes need, and what the 
world needs, is more mirth. 

t*?* t^* (^* 

Happiness does not depend so much on what 
comes into our lives, as it does on what is in us. 

MISCELLANEOUS 

There is only one real failure in life possible, 
and that is — not to be true to the best one knows. 

t^» ^» t^» 

To be like Christ, to have His patience, and 
forbearance, and goodness, and tenderness, is the 
summit of a noble ambition that is worth having. 

e^* t^* t^* 

No great^* height, geographical, mental, or 
spiritual, is attained by one attempt. We must 
climb, stumble, fall, and try again. 

C^* %0& %£& 

A partial failure of the mental powers ac- 
counts for much that is sad and strange in the 
world. Our charity in judging of another's 
actions should be as broad as the ocean. 

^* c^* t^* 

One of the hardest lessons to learn in life, is 
that the man who differs with us, not only in 



FOR HEALTH 43 

opinion, but in principles, may be as honest and 
sincere as are we. 

t^w t^* ?^* 

'Tis not a peaceful citizen whose hand 
Against no one is raised, but whose ill-will 
Leaves mischief everywhere as snails leave 

slime, 
Fermenting passions, mean suspicion, hate, 
Greed, envy, malice, all akin to war. 

•5* c^* t£* 

Do not be suspicious. The person who is al- 
ways looking for evil in others, can usually find 
the greatest quantity of it in his own heart and 
life. There is evil enough in the world, God 
knows, but it is not our mission to locate it all, 
or detail and report it. 

t^* t^* c£* 

We will have few friends if we require fault- 
lessness in them. If the faults of the best of us 
were written on our foreheads, we would feel 
like turning our backs to the world. 

4^* t^* t^* 

The home training of a child, the education 
of the heart and conscience, is more essential to 
a happy, successful life, than the highest mental 
education which can be given him. It is unkind 
and wicked to neglect a child in this respect, and 
«a mother makes an awful mistake when she 



44: RIGHT STATE OF MIND 

sacrifices such home duties for any outside work,, 
however grand and glorious that work may be. 

e^w ^w t£* 

Even if we are satisfied in youth without 
faith in God and a future life, we should culture 
a receptive state of mind toward religion for the 
sake of our later years. No nature that is 
human is self-sufficient in all the emergencies of 
life. The things which give us pleasure and 
satisfy us in our younger days, will slip away 
from us, one by one, as the years go by, and 
their places be filled by care, sorrow, and disap- 
pointment. This is the lot of all ; at least, the 
opposite experience is rare ; and sometimes they 
come with such disturbing power that they 
threaten to wreck our lives. Then just as 
surely as a drowning man would grasp a life 
preserver, just so surely will we turn to the 
Bible, and welcome the voice of Him who said 
' ' Let not your heart be troubled. ' ' 

But we cannot grasp an intelligent, sustaining 
faith, as we would a life preserver ; the union be- 
tween God and ourselves must be established in 
quiet times — then, when the crisis comes, His 
hand is outstretched toward us, and His voice is 
heard above the raging waters — ' ' It is I ; be not 
afraid. ' ' 



CHAPTER YII 

RIGHT CARE OF THE STOMACH 

Some one has said that everything good in this 
world depends on a good stomach. Notwith- 
standing the proof we have that good nerves, 
good blood, and good health in general depends 
on it, it is the most abused organ of the whole 
body, both externally and internally. 

The greatest internal injuries are : eating im- 
proper foods, and foods improperly cooked ; over- 
eating; eating in haste; taking fluid with our 
meals; and when its strength is well-nigh ex- 
hausted, filling it with drugs to assist in keep- 
ing up these abuses. What all this internal 
treatment cannot do, the prevailing fashions 
will do externally. 

It should be remembered that the nutrition of 
our bodies does not depend upon the amount of 
food eaten, but upon the amount assimilated and 
digested. No definite rule can be given as to the 
exact quantity of food necessary for the system. 
It must be regulated according to the health of 
the individual^ and the condition of the digestive 
organs. Physiologists, chemists, pathologists,. 

(45) 



46 RIGHT CARE OF 

philosophers, dieteticians and physicians all ad- 
mit that we eat too much, much more than the 
body requires. Not, of course, that every indi- 
vidual eats too much, but that the people of this 
country, as a people, are given to unnecessary 
and excessive eating. The present fashionable 
styles of cooking are well calculated to make us 
mistake taste for appetite, and eat more than we 
ought, and more than we would of plain, whole- 
some food. We should always rise from the 
table feeling that we could eat a little more if 
something we liked real well were brought on. 

If the stomach is unable to digest all we eat, 
that portion undigested sours, decays, and poisons 
the blood. Portions of this sour, fermented food 
often he in the stomach from one meal to an- 
other, and thus the second meal is soured. If 
this condition is kept up, the blood becomes more 
and more filled with poison, until serious results 
follow. Besides, the distention of the stomach 
from overeating causes it to crowd upon the 
neighboring organs, interfering with their proper 
functions. Innumerable cases of heart failure 
have been caused simply by overeating. 

Hasty eating is as injurious to the health as 
overeating, and people might as well put their food 
in their pocket as in their stomach, improperly 
masticated. There is no law of our being which 
is more rigid in its demands than that which re- 



THE STOMACH 47 

quires our food to be well masticated before it is 
swallowed. Many cases of bowel and rectum 
troubles begin with the stomach. Constipation, 
piles, ulcers, and cancers can be traced to it. The 
stomach trouble itself is generally caused by one 
or all of the habits mentioned. 

Eating between meals is another cause of a 
weak stomach. The stomach, as well as any 
other organ of the body, requires intervals of 
rest, or its energies are soon exhausted, and 
weakness of the organ, followed by dyspepsia, is 
the result. 

Not one thimbleful of food should be taken 
into the stomach until the previous meal is en- 
tirely digested. One kernel of popcorn or a crust 
of bread sets the whole machinery of the stomach 
at work. I do not wish to be understood as say- 
ing that a woman out of health must not eat 
anything between the hours of seven and twelve 
in the morning, or between twelve and six at 
night. The idea is, that the intervals between 
meals must be long enough to allow the entire 
digestion of the previous meal ; and the length 
of these intervals depends on what and how 
much is eaten. A very good plan for a person 
with a weak stomach is to eat every three hours, 
beginning at six in the morning. 

Indigestion can be cured in many cases if the 
following rules are carefully observed; no one 



48 RIGHT CARE OF 

should be heard to say concerning them — ' ' A lit- 
tle thing like that will make no difference, J ' for 
one of the secrets of health is paying attention 
to small details. 

1. Eat only foods which are easy of digestion. 

2. Insist upon their being properly cooked. 

3. Eat no fried food. 

4. Eat few sweets. 

5. Eat slowly, and chew all starchy foods un- 
til they become fluids, before swallowing. 

6. Do not over-eat. 

7. Exercise daily in the open air. 

Shredded Wheat Biscuit and milk is the best 
food for this trouble that the author knows of. 
Prepared by the recipe found in another chapter, 
it is not only easily digested, but delicious 
and healthful, containing, as it does, all the 
elements required for the nutrition of the body. 

Medicine is often necessary in indigestion, but 
it should not be resorted to until errors of diet 
have been corrected, and should be employed only 
until the stomach is strong enough to properly do 
its work. 

Peptemzyme is recommended for indigestion by 
many first-class physicians. 

Habitual constipation is a source of many 
evils. Though so common, it is not by any 
means a simple condition, but a very serious 
affair. In constipation, the watery constituents 



THE STOMACH 49 

of the fecal matter are absorbed by the bowels, 
and carried into the circulation, the blood there- 
by becoming diseased. Then follows the sallow 
complexion, circles under the eyes, cold extremi- 
ties, derangement of the organs of digestion and 
assimilation, and loss of flesh. There is also a 
derangement of the entire pelvic system; the 
continued congestion leads on to inflammation 
and suppuration. From this we conclude that 
constipation is not to be trifled with. 

The treatment for a cure comprises the 
mechanical, the dietary and the medicinal. The 
mechanical part of the treatment consists of a 
daily bath, exercise in the open air, and abdomi- 
nal massage (a gentle rubbing or smoothing of 
the bowels night and morning for ten minutes, 
as described in chapter on bathing). 

The dietary treatment consists of an observ- 
ance of the rules found under indigestion, to 
which should be added — eat liberally of fruits 
and vegetables, avoiding everything containing 
wheat flour. The medicinal part of the treat- 
ment consists of a remedy which will do no harm, 
the after effects of which will not increase the 
trouble for which it is given. Laxoid Tablets is 
such a remedy. 

|£» && t£& 

The condition of the bowels is so directly de- 
pendent on the kind of food eaten, that with 



50 RIGHT CARE OF 

proper diet, many cases of constipation can be 
overcome in forty -eight hours, other conditions 
being right. The diet should consist only of 
Shredded Wheat, oatmeal, home-made rye bread, 
fruits, and vegetables. Plenty of cold water, or 
better still oatmeal water, should be drank two 
hours and a half after meals. Fruit and Shredded 
Wheat should constitute the largest part of 
each meal. 

Compression about the waist is a frequent 
cause of indigestion and constipation. It is esti- 
mated that one woman out of a hundred dresses 
sufficiently loo>e to suffer no ill effects from 
compression. How it is injurious can be under- 
stood when we consider the anatomy of the 
human body, the interior of which is composed 
of two cavities, one above the other. In the 
uppermost are contained the heart and lungs ; in 
the lower one the stomach, liver, kidneys, and 
intestines. Below and back of these are the blad- 
der, uterus, and rectum. The whole of this ap- 
paratus for circulating the blood, inhaling and 
exhaling the air. receiving and digesting the food, 
is neatly and closely packed together, without an 
inch of room to spare. It can be seen at a 
glance that compression about the waist must 
crowd every organ out of its place. The motion 
of the lungs is impeded, and the blood not prop- 
erly purified. The heart's action is weakened,. 



THE STOMACH 51 

producing palpitation, and eventually disease of 
that organ. It crowds the abdominal parts down 
onto those organs in the pelvis, and hinders the 
peristaltic movement of the bowels, producing 
constipation and piles. 

The amount of misery and the number of 
deaths caused by compression about the waist is 
much greater than ordinary people realize. 
It is the duty of every mother to teach her 
daughter its effects, and to insist upon the cloth- 
ing being worn sufficiently loose to allow the 
organs of the body to attain their natural size, 
and perform their proper functions. 

t^* 1£& 5^* 

The weight of a woman's clothing should be 
borne by the shoulders. 

5^* C^* Ci?* 

Every woman in this climate should wear 
woolen clothing next the skin in winter. 

t£* c£* t&* 

Much time is given to Fashion which could be 
used for better purposes. Women are often led 
to go beyond their means and resort to crime in 
order to satisfy their love of dress. 



CHAPTER VIII 

TESTED RECIPES FOR HEALTHFUL COOKING 

Entire Wheat Bread. — To one quart of Entire 
Wheat Flour, one teacupful of rye flour, one 
teacupful of wheat flour, half a teaspoonful of 
salt, two or three tablespoonfuls of molasses, 
and a piece of butter the size of a walnut, add 
one and a half pints of luke-warm water, in 
which a yeast cake has been dissolved, and mix 
thoroughly; set to rise in a moderately warm 
place, free from draught ; when well risen knead 
well with wheat flour, place in pans, and set to 
rise. When light bake in a moderately quick 
oven for forty-five minutes. If mixed over 
night, use only a half a cake of yeast. 

Rye Bread. — Sift three quarts of rye flour 
and one quart of wheat flour into a bowl, and 
mix. Draw the flour to the sides of the bowl, 
leaving a hole or well in the middle of the flour. 
Dissolve one cake of yeast in a small teacup- 
ful of luke-warm water. Pour into the well in 
the flour a pint and a half of luke-warm water, 
and add the water containing the dissolved 
yeast. Stir in flour from the edges of the well 

(52) 



HEALTHFUL COOKING 5S 

until the sponge is as thick as griddle-cake bat- 
ter. Cover well, and set in a warm place to rise. 
When well risen, which will be in about two 
hours, add one teaspoonful of salt, a pinch of 
soda, and make into loaves. When light, bake 
in a quick oven. 

Entire Wheat or Graham Gems. — One-half 
cup of sugar; butter size of an egg; two-thirds 
cup of sweet milk ; one egg ; one teaspoonful of 
baking powder ; a little salt ; about one and one- 
half cups of Entire Wheat or Graham flour. 
Bake in gem tins. 

Biscuit. — One quart sifted flour, one heaping 
teaspoonful of baking powder; lard size of an 
egg ; a little salt ; a cup and a half of sweet milk. 
Work up quickly into a soft dough. Eoll out, 
cut, and bake immediately in a quick oven from 
ten to fifteen miDutes. 

Steamed Loaf. — Two cups Entire Wheat or 
Graham flour, 1 cup corn meal ; 1 teaspoon salt ; 1 
cup sour milk ; 1 cup sweet milk ; J cup molasses ; 
J cup sugar; 1 teaspoon soda. Steam 3 hours 
and then place in a hot oven and leave 5 minutes. 

Johnny Cake. — One-half cup sugar; lard or 
butter size of egg; f cup of sweet milk; one 
teaspoonful baking powder ; § cup Indian meal ; 
f cup flour ; one egg, and a little salt. 

Tea Puffs. — Two eggs; 1 tablespoon sugar; 1 
cup sweet milk; J- cup butter; 2 cups flour; 2 



54 TESTED RECIPES FOR 

spoonfuls baking powder ; put in cups and steam 
J hour. This should be eaten with sweet sauce. 
Muffins. — Two eggs; 1 tablespoon melted but- 
ter; J teaspoon salt; 1 quart of milk; 2 tea- 
spoons baking powder and flour enough to make 
a stiff batter. Bake in greased muffin rings. 

Rush. — Toast stale wheat or white bread in a 
moderate oven until well browned, but not 
burned. When cold, roll on the bread board 
until reduced to a coarse meal. Serve with 
cream or milk, and sugar if desired. 

Toast. — Put slices of white or Entire Wheat 
Bread into the oven and allow them to remain 
until they are of a delicate brown all the way 
through. By this process the starch is con- 
verted into dextrine, rendering the toast very 
digestible ; whereas toast made by lightly brown- 
ing the surface of a slice of bread over a hot fire, 
is absolutely unfit to eat. To make cream toast, 
dip each slice into hot milk or water, and pour 
over it enough cream or new milk, boiled and 
thickened with a little flour, to cover nicely. 

Snow-flake Toast. — One-quart milk, J cup of 
cream, and a little salt ; when this boils, stir in 
one tablespoonful of flour, wet with a little milk, 
and then the whites of two eggs, thoroughly 
beaten ; allow this to boil one-half minute long- 
er ; dip the slices of toast in hot milk, pack to- 



HEALTHFUL COOKING 55 

gether, and pour the snowflake mixture over 
them. 

Indian Meal Mush. — Three pints boiling 
water ; 2 cups Indian meal ; 2 tablespoons flour ; 
one teaspoon salt. Sift the meal and flour to- 
gether, and when the water is boiling hot, let the 
meal drop slowly into it from one hand, while 
stirring constantly with the other. Boil slowly 
for one hour, stirring every few minutes. Serve 
with milk or cream. 

Buttermilk Pop. — Put one quart of buttermilk 
in a double boiler; just before it boils, add two 
tablespoonfuls of flour, which has been rubbed 
with two teaspoonfuls of milk. Stir until boiling. 
Good for nervous dyspepsia. 

Shredded Wheat Biscuit. — Crumble one 
Shredded Wheat Biscuit into a bowl. Put into 
it a pinch of salt, and milk enough to cover it 
nicely. Let stand fifteen minutes, then pour over 
it three tablespoonfuls of cream, and serve. Pre- 
pared in this manner, it makes a delicate and 
nourishing dish. 

DESSERTS 

Boiled Rice. — Put one cup of rice in a double 
boiler, and pour into it four cups of water. Add 
a level teaspoonful of salt, and boil one hour and 
a half without stirring. 

Rice Pudding. — One teacup of rice, one of 



56 TESTED RECIPES FOR 

sugar, one of raisins, a small piece of butter, a 
little salt, and two quarts of milk. Bake from 
an hour and a half to two hours. 

Farina Blanc- Mange. — One pint of milk; two 
tablespoonf uls of Farina. When the milk boils, 
•stir in the Farina and a little salt. Boil twenty 
minutes. Flavor and sweeten to taste, and pour 
into moulds. When cool, serve with cream and 
sugar. 

Tapioca Meringue. — One cup of tapioca, three 
pints of milk, three eggs. Soak the tapioca in 
water over night. In the morning drain and 
add the milk. Cook in a double boiler until soft. 

Stir in the beaten yolks of the eggs, sweeten, 
flavor and set away to cool. Before serving 
whip the whites to a stiff froth, mix with two 
tablespoonfuls of sugar, and pour over the top. 

Tapioca and Cocoanut Pudding. — One cup of 
tapioca soaked over night; one quart of milk; 
yolks of four eggs; whites of two; one cup 
sugar; two tablespoonfuls of grated cocoanut. 
Bake one-half hour. Make frosting of the 
whites of two eggs, three tablespoonfuls of 
sugar, two tablespoonfuls of grated cocoanut 
and spread over the pudding when baked, and 
set in the oven until lightly browned. 

Baked Custard. — One quart of milk; four 
well-beaten eggs; four tablespoonfuls of sugar. 
JJlavor to taste. Bake in a moderate oven. 



HEALTHFUL COOKING 57 

Corn Starch Pudding. — One quart of milk; 
one cup of sugar; three tablespoonfuls of corn 
starch; flavor with lemon or vanilla. Boil the 
milk and sugar together, stir in the corn starch, 
dissolved in a little cold milk. Boil again, flavor, 
and turn into moulds. 

Plum Pudding. — Dissolve one teaspoonful of 
soda in two tablespoonfuls of water, and add it 
to one cupful of New Orleans molasses ; to this 
add one cupful of chopped suet, half a pint of 
milk, a teaspoonful of salt, a teaspoon of cinna- 
mon, and three cupfuls of sifted flour. Beat 
vigorously for two minutes, and add the raisins, 
flowered. Pour into a well-greased basin, and 
steam three hours. This will keep two weeks 
in cold weather. 

Queen's Pudding. — One pint of stale bread- 
crumbs, one quart of milk, warmed and poured 
over the crumbs; add yolks of four eggs, well 
beaten with one cup of sugar and one teaspoon 
of butter. When baked, spread over the top a 
layer of jelly or preserves. Beat whites of eggs 
to a stiff froth, add two tablespoons of sugar, 
and spread over the top. Serve warm. Instead 
of the meringue, the whites and yolks of two 
eggs can be used in the pudding, and it can be 
served with a hard sauce. 

Steamed Fruit Puddiug. — One cup of sugar; 
one cup of sweet milk; one egg, two cups of 



58 TESTED RECIPES FOR 

flour; two cups of berries or other fruit; two 
spoonfuls of baking powder. Serve with berry 
sauce. 

Cottage Pudding. — One cup of sugar; one 
egg; one cup of milk; one tablespoonful of 
butter ; one teaspoonf ul of baking powder ; two 
cups of flour. Serve with sauce. 

Peach Trifles. — Cut stale sponge cake into 
thiu slices, and arrange in a deep glass dish alter- 
nate layers of sliced peaches, sprinkled with 
sugar, and slices of cake. Pour over this a 
custard, made from the yolks of three eggs, four 
tablespoonfuls of sugar, and two cups of milk, 
flavored with vanilla, Make a meringue of the 
whites of the eggs, and six tablespoons of pow- 
dered sugar. Place this on top of the custard, 
sprinkle over it shredded cocoauut, and serve 
very cold. 

Graham Pudding. — One and one-half cups of 
graham flour, one-half cup molasses, one-fourth 
cup of melted butter, one-half cup of sweet 
milk, one egg, an even teaspoon of soda, a little 
salt, one-half cup of raisins, one teaspoonf ul of 
cinnamon, and one-fourth of a nutmeg. Steam 
two and one-half hours. Serve with sauce. 

Indian Pudding . — Add to one quart of boiling 
milk two well-beaten eggs, three tablespoons 
of Indian meal, one tablespoon of flour, and a 



HEALTHFUL COOKING 59 

little salt. Bake three-quarters of an hour. 
Serve with sugar and cream. 

Apple Snow. — Mash the pulp of three large 
baked apples; add one cup of sugar, and the 
beaten white of an egg. Flavor and beat ten 
minutes. Apple sauce can be used instead of 
baked apples. 

Chocolate Pudding. — One quart of scalded 
milk; one and one-half squares of greated 
chocolate ; wet the chocolate with cold milk, and 
stir into the scalded milk. When the chocolate 
is dissolved, pour into a pudding dish, add the 
well- beaten yolks of four eggs, and six table- 
spoonfuls of sugar. Bake three-quarters of an 
hour. Beat the whites of the eggs, add half a 
cup of sugar, spread over the top and set in the 
oven to brown. 

Lemon Pudding. — Juice of one lemon; one 
and one-half cups of sugar ; two cups of boiling 
water, and a pinch of salt. Let it come to a boil, 
and thicken with one heaping tablespoonful of 
corn starch. Eemove from the fire, and add the 
beaten yolk of one egg. Stir thoroughly. When 
it begins to cool, put in small glass cups. Now 
make a meringue of the white of the egg, place 
a little in each cup, and brown lightly. 

Fruit Custard Pudding. — Put a pint of straw- 
berries, red raspberries, or sliced peaches in a pud- 
ding dish. Pour over them one coffee cup of 



60 TESTED RECIPES FOR 

sugar. Make a boiled custard of one pint of 
milk, yolks of three eggs, one-half cup of sugar, 
and one heaping tablespoonful of corn starch. 
Pour this over the fruit. Make a meringue of the 
beaten whites of the eggs, with three table- 
spoonfuls of powdered sugar. Place on top of 
the custard, and brown slightly in the oven. 
Serve cold. 

Cake Pudding. — Line a pudding dish with 
stale cake which has been steamed. Fill the 
dish with boiled custard, spread a meringue over 
the top, and bake a light brown. 

Brown Betty. — Place a layer of finely chopped 
apples in a pudding dish, then cover with a layer 
of fine bread crumbs, followed by a layer of 
sugar and cinnamon. Eepeat until the dish is 
full, using two -thirds apples to one -third bread 
crumbs. Sprinkle small pieces of butter over 
the top, put in a little water, cover closely, and 
bake forty-five minutes in a moderate oven. 
Serve with cream. 

Scalloped Apples. — Butter a pudding dish, and 
put a layer of pealed sliced apples in the bottom ; 
sprinkle with sugar, a very little flour, some cin- 
namon, and small bits of butter. Fill the dish 
in this manner, cover, and bake one hour. Serve 
cold or hot. 

Apple Pudding. — Fill a buttered baking dish 
with sliced apples, and pour over the top a bat- 



HEALTHFUL COOKING 61 

ter made of one teaspoonful of butter, one-half 
cup of sugar, one egg, one-half cup of sweet 
milk, and one cup of flour, into which has been 
sifted one teaspoonful of baking powder. Bake 
in a moderate oven until brown. Serve with 
cream and sugar or a liquid sauce. Peach pud- 
ding can be made in the same manner, and is 
equally good. 

Apple Meringue. — One pint of stewed sour 
apples; put through a colander; butter size of 
an egg ; grated rind and juice of a lemon ; yolks 
of three eggs, beaten; sweeten to taste; place 
in a double boiler, and cook ten minutes. Ee- 
move from the fire, pour into a fruit-dish ; make 
a meringue of the beaten whites, with three 
tablespoonsful of sugar, and spread on the top. 
Brown lightly. 

Cherry Roll. — Make a biscuit dough and roll 
out on the bread board about half an inch thick ; 
over it spread pitted sour cherries ; sift over this 
a little flour. Eoll carefully, put into a deep 
dish and steam one hour. Cut in slices, and 
serve with sauce, into which pour the juice left 
from the cherries. Eed raspberries or sliced 
peaches may be used instead of the cherries. 

Peach Pudding (delicious). — Line a low granite 
basin with biscuit crust rolled about as thin as 
pie crust ; pare small peaches, stoning only every 



62 TESTED RECIPES FOR 

other one, and put into the basin with sugar, 
butter and water enough to make plenty of 
sauce. Sift over this a little flour and put on 
the top crust, slashed as for pie. Bake from 
half to three-quarters of an hour. 

PUDDING SAUCES 

Foam Sauce. — Beat one cup of pulverized 
sugar and the yolks of two eggs together in a 
bowl. Set in boiling water, and stir until hot, 
then add the well-beaten whites. Put in a small 
piece of butter just before serving. 

Fruit Sauce. — One large tablespoon ful of 
melted butter, beaten with one and one-half cups 
of powdered sugar and the white of one egg. 
Just before serving, add one pint of red rasp- 
berries, whole, or one pint of strawberries, 
slightly mashed. 

Plain Sauce. — One teaspoonful of butter, one 
cup of sugar, one pint of boiling water, thick- 
ened with one heaping tablespoonful of flour. 
Flavor with vanilla. 

CAKE 

Fine Molasses Cookies. — Two cups of molas- 
ses; one cup of shortening; one cup of sugar; 
one cup of hot water ; four level teaspoonf uls of 
soda ; one teaspoonful each of cinnamon, ginger, 
and salt. Stir molasses, sugar, and melted lard 
together; add the salt, cinnamon, ginger, and 



HEALTHFUL COOKING 63 

lastly, the cup of boiling water, into which first 
dissolve the soda. Stir well, and set away until 
perfectly cold ; add entire wheat flour, mold soft, 
and bake. 

Sugar Cookies. — Four eggs ; two cups of 
sugar; one cup of shortening; one cup of sour 
or buttermilk; one level spoonful of soda; one 
teaspoonf ul of salt ; a little nutmeg. Mold very 
soft, after adding entire wheat flour, and cut 
quite thick. Sugar can be sprinkled on top, 
after rolling out, and a raisin placed in the cen- 
ter of each. 

Lemon Layer Cake. — One and one-half cups 
of sugar; two-thirds cup of shortening; whites 
of two eggs; yolk of one; two -thirds cup of 
sweet milk; one and one-half or two cups of 
pastry flour ; one and one-half teaspoons of bak- 
ing powder; three layers. 

Filling for cake. — Juice of one lemon; one- 
half cup of sugar; three tablespoons of boiling 
water. Let boil, thicken with two teaspoonfuls 
of corn starch, remove from the fire, and put in 
the yolk of the egg left. 

Molasses Cakes. — One egg; one- half cup of 
sugar; one-half cup of shortening; one-half cup 
of sour or buttermilk ; one cup of molasses ; one 
level teaspoonf ul of soda ; one teaspoon of salt ; 
two each of ginger and cinnamon. 



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coffee; one cup of raisins; one teaspoon of soda; 



HEALTHFUL COOKING 65 

<one-half teaspoon of cinnamon ; one-fourth tea- 
ispoon cloves ; one cup of molasses. 

Currant Cake. — Cream one cup of butter and 
two of sugar; add one cup of sweet milk, the 
well beaten yolks of three eggs, three cupfuls 
of sifted flour, two cups of currants, one cup of 
chopped hickory nuts, and two teaspoons baking 
powder ; lastly the beaten whites of the eggs. 

White Cake. — One-half cup of butter; two 
cups sugar; one cup milk; three cups flour; 
whites of four eggs ; two teaspoons baking pow- 
der. 

Spice Cake. — One cup butter ; two cups brown 
sugar; three and one-half cups flour; one cup 
cold water or milk ; two teaspoons baking pow- 
der ; three eggs ; two teaspoons cinnamon, one- 
half teaspoon cloves; one-half nutmeg; one large 
cup raisins and currants. 

Nut Cake. — Two eggs, one cup sugar; one-half 
cup butter; one-half cup sweet milk; one and 
one-half cups sifted flour; one teaspoon baking 
powder ; one large cup chopped walnuts. Frost, 
mark in squares, and put a nut-meat on each 
square. 

Rolled Jelly Cake. — One cup of sugar; one 
cup of flour ; four eggs, whites and yolks beaten 
separately; one teaspoonful of soda and two 
cream of tartar. Bake, remove from the tin, and 
place on a wet towel. Spread with jam or jelly, 



66 TESTED RECIPES FOR 

and roll. Roll the towel firmly around it, and. 
let stand until cold. 

SUNDRIES 

Cheese Omelette. — Make a plain omelette, and as 
soon as it begins to thicken, sprinkle in three 
tablespoonfuls of grated cheese. 

Cheese Fonda. — One cup of rolled crackers; 
three-fourths cup of grated cheese; two eggs, 
whites and yolks beaten separately; one cup of 
milk. Stir all together, and place in cups. Put 
these in a pan of water, and bake twenty 
minutes. 

Cheese Souffle. — One teaspoonful of butter, 
rubbed into one-half teaspoonful of flour, and 
stirred into a half cup of boiling milk. Stir un- 
til it thickens. Add two tablespoonfuls of grated 
cheese, a little salt and a dash of cayenne pep- 
per. Remove from the fire, and add the well- 
beaten yolk of two eggs. Lastly stir in the 
whites, beaten to a stiff, dry froth. Turn the 
mixture into a buttered pudding dish or souffle 
cups. Place in pans containing water; bake 
twenty-five minutes in a moderate oven until 
the souffle is a golden brown. 

Welsh Rarebit. — Toast bread, butter it, and 
spread with mustard. Melt cheese, and spread 
over it ; put together the same as sandwiches. 

Macaroni and Cheese. — Twelve sticks of mac- 



HEALTHFUL COOKING 67 

aroni, broken into one inch length, cooked in 
three pints of boiling salted water twenty min- 
utes. Turn into a colander, pour over it cold 
water, and drain. Make a sauce of one table- 
spoonful each of butter and flour, and one and 
one-half cups of hot milk. Salt to taste. Put 
a layer of grated cheese in the bottom of a bake 
dish, then a layer of macaroni, and one of sauce. 
Then one of cheese, macaroni and sauce, cover- 
ing the top with bread crumbs, dotted over with 
bits of butter, and a little grated cheese. Bake 
until browu. 

Baked Biscuit and Cheese. — Soak five large 
broken biscuit in one cup of milk a few minutes, 
then add one cup of grated cheese, one table- 
spoonful of melted butter, salt and pepper to 
taste. Mix well, put in a buttered bake-dish, 
and bake slowly half an hour. 

Dainty Omelette. — Beat the yolks of six eggs, 
and add to them six tablespoonfuls of milk, a 
pinch of salt, a dash of pepper, and a teaspoon- 
ful of flour. Put a tablespoonful of butter in a 
skillet. When it begins to bubble, put in the 
omelette. Fry to a golden brown, remove care- 
fully from the skillet, spread with an acid jelly, 
fold over nicely, and place in lettuce leaves. 
Beat the whites of the eggs stiff, — sweeten 
slightly, and put a thick coating on top of the 



68 TESTED RECIPES FOR 

omelette. This makes a dainty, delightful dish 
for breakfast. 

Egg Omelette. — One-half dozen of eggs (whites 
and yolks beaten separately) a pinch of salt; 
one-half cup of milk; one tablespoon of flour. 
Stir lightly together. Put butter in a hot pan, 
pour in the omelette, cooking to a light brown. 
Serve immediately. 

Shirred Eggs. — Break any number of eggs in- 
to a small granite or porcelain dish intended for 
the purpose, being careful to keep the yolks 
whole ; set the dish in a larger vessel of boiling 
water. Try the whites with a fork, and when 
they are congealed and do not run, serve im- 
mediately, with butter, salt and pepper. 

To cook eggs soft. — Wash them in cold water, 
and with a spoon (to prevent breakage), put 
them in boiling water. Cover, and remove from 
the fire immediately. Allow them to remain 
ten minutes. They will then be coagulated, but 
soft, tender, and easily assimilated. 

Devilled Eggs. — Boil three eggs twenty min- 
utes and place in cold water. When cool, re- 
move the shells, and cut in halves, removing the 
yolk. Cream these, and add one teaspoonful 
melted butter, a pinch of salt, pepper, and dry 
mustard ; put in enough vinegar to make moist, 
but not wet. Eefill the egg whites with this,, 
and serve on a bed of lettuce. 



HEALTHFUL COOKING 69 

Oysters and Macaroni. — Break half a pound 
of macaroni in small pieces, and boil twenty 
minutes. Pour over it cold water, and drain. 
Spread part of it over the bottom of a buttered 
baking dish, and put over this one pint of oysters 
with their liquor. Cover with one-half cup of 
butter, broken into small bits, pepper and salt, 
and the rest of the macaroni. Beat two eggs 
well, and add one and one-half cups of cold 
milk. Pour this over the macaroni, and cover 
the top with a few fine cracker crumbs. Bake 
until the crumbs are brown — about twenty 
minutes. 

Scalloped Oysters. — Drain a quart of oysters, 
passing the liquor through a sieve. Grease a 
baking dish, and line with cracker crumbs. Then 
put in a layer of oysters. Add salt, pepper, and 
small pieces of butter. Alternate in the above 
manner until the top layer is reached. Pour in 
enough milk to moisten all the crackers (first 
stirring a well beaten egg into the milk). Set 
in the oven, and cook slowly. When it is a 
light golden brown on top, it is done. 

Codfish Puffs. — One cup of codfish; four 
medium size potatoes. When the potatoes are 
well done, put together in a dish, and beat until 
soft and smooth. Add a tablespoonful of butter, 
a little pepper, and when slightly cooled, add one 
or two well-beaten eggs. Shape into balls, pour 



7'J TESTED EECEPES FOE 

over thern a little melted butter, and bake until 
brown. 

Codfish and Macaroni. — Take equal quantities 
of cooked macaroni, and codfish which has been 
well soaked. Place in a bake dish alternate 
layers of the macaroni, codfish, and a sauce 
made of one tablespoonful of butter, a little 
salt, and one and one-half cups of hot milk. 
Steam twenty minutes. 

Scad oped Turkey. — Pick the meat from the 
bones : c : :ked turkey and chop fine. Put a 
layer of bread crumbs on the bottom of a but- 
tered dish, moisten with a little milk, and put in 
a layer of turkey, with a little stuffing. Dot 
with small pieces of butter. Then another layer 
of crumbs, and so on until the dish is full. Add 
a little hot water to the gravy left from the 
turkey, and pour over it. Xow take two eggs. 
two tablespoonful^ of melted butter, two table- 
spoonfuls of milk, a little salt, adding cracker 
crumbs enough to make it sufficiently thick to 
spread with a knife. Put this on the top. and 
cover with a plate. Bake half an hour. Ten 
minutes before serving, remove the plate and let 
it brown. 

Chicken Panada. — Take the breast of a 
chicken ; remove the skin, place in a saucepan 
with water enough to cover, and let simmer slow- 
ly for two hours : then press through a wire sieve, 



HEALTHFUL COOKING 71 

and add to it the broth ; season with salt and pep- 
per. Add four tablespoonfuls of cream, place 
over the fire, and let come to a broil. Serve. 
Delicious and nourishing. 

Pressed Chicken. — Boil a chicken in as little 
water as possible until the meat will fall from 
the bones. Eemove all skin, chop the meat, and 
season with pepper and salt. Boil down the 
liquid in which the chicken was cooked and pour 
it over the meat. Place in a baking tin; press 
with a heavy weight for several hours. Cut in 
thin slices, and serve. 

Broiled Fish. — Wash the fish thoroughly in 
salt and water; spread it out flat on a wire 
broiler; sprinkle with salt, and set in a dripper 
in the oven. Bake twenty minutes, then brown 
over hot coals. Pour over it melted butter, and 
serve. 

Baked Fish. — A fish to bake should weigh from 
four to six pounds. Make a dressing of bread 
crumbs, butter, salt, a little salt pork chopped 
fine, and parsley and onions if desired ; mix this 
with one egg. Fill the body, sew it up, and lay 
in a large dripper. Lay across it some strips of 
salt pork to flavor. Put into the pan a pint of 
water and a little salt. Bake one and one-half 
hours. Baste frequently. 

Steamed Fish. — Wash the fish thoroughly in 
salt water, place in a round, deep dish, salt and 



72 TESTED RECIPES FOR 

pepper, and put in a steamer. Steam one hour. 
Tour over it melted butter, and serve. 

Sauce j 'or Fish. — Two tablespoonfuls of melted 
-butter; one-half cup of vinegar; one teaspoon- 
ful of ground mustard, salt and pepper. When 
this boils, add one cup of milk and the yolks of 
two eggs. Boil again, stirring constantly. Juice 
of a lemon may be used instead of the vinegar 
if desired. 

Mint Sauce {for roast lamb or mutton). — Mix 
•one tablespoon of white sugar and half a teacup 
of good vinegar. Add the mint chopped fine. 
Salt. 

Oyster Dressing for Turkey. — One pound of 
stale bread, dipped in cold water, and chopped 
fine ; add two stalks of chopped celery, one-half 
cup of melted butter, a pinch of thyme, salt and 
pepper. Add to this two quarts of the best oys- 
ters, strained from their liquor, and carefully 
picked over for bits of shell. If necessary, add 
some of their liquor to moisten the dressing. 
Put a half cup of melted butter in the frying 
pan ; put in the dressing, cover, place on the fire, 
and let cook slowly for a half an hour, turning 
and mixing occasionally. When nicely browned, 
fill the turkey. Dressing made in this way is 
never soggy. 

Clam Chowder. — One dozen clams, one quarter 
•^of a pound of fat salt pork; three good sized 



HEALTHFUL COOKING 73 

onions; eight potatoes; one-half can of toma- 
toes; one-half teaspoonful of lemon extract. 
Cut pork in dice ; slice onions thin ; put in stew- 
pan and fry until brown ; add three pints of hot 
water, and juice from clams. Cut potatoes in 
dice, and put into the boiling mixture. When 
nearly done, add the tomatoes. Cook until pota- 
toes are thoroughly done, add the clams, chopped 
fine, the lemon extract, one level teaspoonful of 
salt, and a dash of black pepper. Let simmer, 
not boil, for two hours. 

Chicken Pie. — Two chickens, jointed small; 
cook until tender ; season with butter, salt, and 
pepper ; thicken the gravy with flour. Make a 
biscuit crust, with which line the pie- dish. Fill 
the dish with chicken and gravy, cover with 
crust, and bake half an hour. 

Baked Duck {delicious). — Boil the duck in 
salted water until perfectly tender ; let stand in 
the water over night ; this renders it very juicy. 
In the morning, or a half an hour before wanted, 
stuff with turkey dressing, put in the dripper, 
pouring over it a portion of the water in which 
it was boiled ; bake half an hour, or long enough 
to heat thoroughly. Baste every five minutes. 

Fried Oysters. — Take large-sized oysters ; drain 
and dry; dip in a beaten egg, then in cracker 
crumbs, and fry in hot butter or lard. Bad for 
weak stomachs. 



7± TESTED RECIPES FOR 

St ([fed Beef. — Use a cut of round steak an 
inch thick: lay it on a molding-board, sprinkle 
over it a cup of chopped suet, and add a layer of 
grated bread crumbs. 3eas >ned with butter, salt, 
pepper, and a bit of chopped onion. Boll tight- 
ly, and tie with wrapping twine. TVhen ready 
to cook, place in the dripping pan a halt' a cup 
of suet, and when very hot. put in the meat. 
well rolled in flour : allow this to remain on the 
stove until well browned on all sides. Then add 
hot water to partly cover it. cover closely, set in 
the oven and let bake until done. When done. 
lift out the meat, thicken the juice, poor over it, 
and serve. 

Potato Puff. — To two cups of cold mashed 
potatoes add one tablespoon of melted butter. 
two well beaten yolk- of eggs, one cup of milk 

and a httle salt. Beat up hght. and stir in the 
beaten whites of the eggs. Put in a greased bak- 
ing dish and bake. 

Escalloped Potatoes. — Slice boiled potatoes 
tbin: put in a baking dish a layer of potatoes 
and a thin layer of rolled crackers. Sprinkle in 
pepper and salt and three or tour small pieces of 
butter : then add layers of each until the dish is 
filled. Over aU pour a cup of cream or rich 
milk. Bake. 

Broiled Potatoes. — Boil eight or ten large pota- 
toes: when cold, slice lengthwise, and put in the 



HEALTHFUL COOKING 75 

oven or on a fine wire broiler over a hot fire ; 
when brown, remove, and pour over them 
melted butter. Serve. 

Cream of Green Corn. — Eemove the kernels 
of six ears of corn; chop fine; scald one cupful 
of milk and add to it while hot three beaten egg 
yolks, a pinch of salt, a pinch of white pepper, 
two teaspoonfuls of butter, and the chopped 
corn. Cook until creamy. Remove from the 
fire, and fold in the stiffly beaten whites of the 
eggs; pour into small, well-buttered teacups; 
set cups in a pan of warm water, place in a 
moderate oven and bake thirty minutes. Un- 
mold onto a leaf of lettuce and serve immedi- 
ately. 

Stewed Turnips (good). — Pare and slice the 
turnips, cutting the slices into pieces about half 
an inch square. Cook in plenty of salted water 
forty-five minutes; drain through a colander; 
return to the dish in which they were cooked, 
put in a good- sized piece of butter, pepper, and 
salt if necessary ; cover, set on the back of the 
stove, and let simmer fifteen minutes. 

Corn Cakes. — One pint of grated corn; two 
eggs ; one tablespoon melted butter ; three table- 
spoons sweet milk; two and a half tablespoons 
of rolled Boston crackers. Fry in spider. 

Creamed Cauliflower. — Tie a cauliflower in 
netting and boil until tender; drain, untie, lay 



76 TESTED RECIPES FOR 

in a dish, and dress with a little hot milk, but- 
ter, pepper and salt. 

Tomato Soup. — One quart of water; six large 
tomatoes cut up well. Boil till tender and strain 
through a colander ; return to the cooking dish, 
and when it comes to a boil, put in one-fourth 
teaspoonful of soda. Stir well, add one pint of 
sweet milk, salt, and pepper. Let boil again, 
and serve with a lump of butter in each dish. 
Canned tomatoes may be used if desired. 

Vegetable Soup. — To three quarts of stock add 
one chopped carrot, one chopped potato, four 
stalks of celery, chopped, one onion, chopped, 
one-half cup of cooked tomatoes, and two 
tablespoonfuls of rice. Flavor with thyme. 

Potato Salad. — Boil five large potatoes and 
when cold, cut into small cubes ; add one Ber- 
muda onion, chopped fine, one cup of chopped 
celery and four hard boiled eggs, chopped ; pep- 
per and salt to taste. Pour salad dressing over 
this and serve. 

Chicken Salad. — Cook a chicken until tender, 
and chop fine ; add five cold boiled eggs, chopped, 
and two cups of chopped celery, or half celery 
and ha]f lettuce. Season with salt, pepper, and 
one teaspoon of dry mustard. Add one cup of 
cream, and mix lightly with a fork. Garnish 
with slices of hard boiled eggs. 

Oatmeal. — Oatmeal should be thoroughly 



HEALTHFUL COOKING 77 

cooked; underdone it can do a great deal of 
harm and is not fit to eat. 

One cup of rolled oats; three and one-half 
cups of cold water; a little salt. Cook in a 
double boiler one and one-half hours without 
stirring. 

Oatmeal Jelly. — Cook the oatmeal as directed 
above, and strain through a gravy strainer while 
hot; add salt to taste. Dip into small sauce 
dishes immediately, and let stand until cold. 
Eat with cream, sugar and nutmeg. Sour cream 
may be used instead of sweet cream if desired. 
This is delicious, healthful, and easily digested. 

Oatmeal Gruel. — Cook according to above 
directions ; strain through a gravy strainer while 
hot; add milk until it is of the right con- 
sistency. This and the two preceding dishes are 
excellent for constipation. 

Bice Gruel. — Two tablespoonfuls of rice; one 
quart of cold water. Cook in a double boiler 
one and one-half hours; strain through a gravy 
strainer ; add milk and salt. Good for looseness 
of the bowels. 

Indian Meal Gruel. — Put two tablespoonfuls 
of Indian meal into four tablespoonfuls of cold 
water; after rubbing smooth, stir into one 
pint of boiling salted water. Let boil a few 
minutes, then set on the back of the stove, and 

cook slowly, two hours. Thin with milk. 

L.ofC. 



7^ TESTED EECTPES FOR 

Coffee Jelly. — Soak one tablespoonful of Knox's 
gelatine in a little cold water for five minutes. 
Pour over it a scant quart of boiling coffee : add 
a pinch of salt : stir well, and strain. Set away 
to cool. Eat with sweetened cream and sugar. 
Delicate and stimulating. 

Cream Xutbar. — Three cups of granulated 
sugar: one cup of milk: one-third cup of but- 
ter: vanilla. Cook for about twenty minutes. 
or until it will wax : then add one t : und of 
English vralnut meats, cut line. Eemove from 
the fire, stir until creamy, and pour in a mold 
to harden. 

Chocolate Fudge. — Two squares of chocolate: 
two cups of granulated sugar: one-half cup 
milk: butter size of an egg. Boil until it will 
harden if dropped into cold water, flavor with 
vanilla. Add chopped nuts if desired. Eemove 
from the fire, stir until creamy, and pour on 
buttered plates. 

TEA 

Tea is poisonous if allowed to stand on the 
grounds longer than three minutes. It should 
never be drank clear. Directions. — Allow one 
level teaspoonful of tea for each cup. Pour- 
over it boiling water. Cover and let stand three 
minutes. Star well, strain from the grounds, 
and serve. 



HEALTHFUL COOKING 79 

THREE MEALS FOR AN INVALID 

Breakfast. — A baDana, sliced and sprinkled 
with salt and a little black pepper, or a baked 
apple; oatmeal jelly or Shredded Wheat; rye or 
entire wheat bread. 

Dinner. — Soup; baked potatoes, steamed fish, 
rye or entire wheat bread ; for desert, an orange, 
peeled, and sliced crossways. 

Supper. — A soft boiled egg, fcoast, and fresh 
fruits. 

HEALTHFUL AND REFRESHING DRINKS 

Coffee and Egg. — Make a cup of .strong coffee, 
add boiling milk, and a little more sugar than 
usual. Pour this, boiling hot, onfco a thoroughly 
beaten egg. Stir well, and serve. A sick per- 
son having lost appetite and needing nourishments 
can often be sustained by this when nothing else 
can be taken. 

Toast Water. — Toast two or three slices of 
stale bread until brown, but do not scorch. Break 
in small pieces and put a cupful of them into a 
pitcher. Pour onto this three cupf uls of boiling 
water; let stand ten minutes, strain, cool and 
serve. 

Rice Water. — Wash four tablespoonfuls of 
rice, add to it three cupf uls of cold water ; cook 
in a double boiler one hour or longer. Season 



80 TESTED EECIPES FOR 

with salt, strain, and serve. Useful for looseness 
of the bowels. 

Oatmeal Water. — Two tablespoonfuls of raw 
oatmeal to one pint of cold water : let it stand 
three hours in a cool place, stirring occasionally ; 
drain off as required. This is very nourishing 
for invalids. Good for constipation. 

Bran Water. — Put two quarts of wheat bran 
and three quarts of cold water into a large dish 
and let soak over night. The next morning, rub 
and squeeze the bran with the hands until all the 
meal which adheres to it is washed off: strain 
through a fine sieve, pressing and squeezing un- 
til the bran is almost dry. This is a pleasant and 
nutritious drink. 

Flaxseed Lemonade. — Four teaspoonfuls of 
whole flaxseed, stirred into one quart of boiling 
water ; let it cook slowly for three hours. Strain, 
sweeten to taste, and add the juice of two lemons. 

If too thick, add a little water. This is very 
soothing and useful to patients suffering from 
colds. 

Dandelion Wine. — Pour a gallon of boiling 
water upon a gallon of dandelion blossoms : let 
stand three days, strain, and add three pounds 
of sugar, two oranges, one lemon (both sliced', 
and one hard yeastcake. Let stand for three 
weeks, strain, and bottle. Useful in stomach, 
liver, and kidney trouble. 



HEALTHFUL COOKING 81 

Grape Juice. — Pick Concord grapes from the 
stems, wash, and place in a preserving kettle 
with one pint of water to every three quarts of 
fruit. Slowly bring to a scald, stirring occasion- 
ally. Dip into a cheese cloth bag, and drain over 
night. In the morning add sugar to suit the 
taste ; bring to a boil, and seal in glass cans, like 
fruit. This is pure, unfermented grape juice, 
and is a valuable, unstimulating tonic. 

Fine Lemonade. — A drink which is a great im- 
provement over plain lemonade, is made by add- 
ing the juice of two oranges and half a pint of 
strawberries to every half-dozen lemons. The 
lemons should be rolled, sliced thin, seeds re- 
moved, put in a pitcher, and a cupful of granu- 
lated sugar poured over them. Mash well and 
add the other fruit juice. Heap a pint of chopped 
ice over all, and allow it to stand a few minutes 
before adding the water and remaining sugar. 
This is improved by the addition of small cubes 
of pineapples. 

Currant Water. — When current juice is at 
hand, use three tablespoonfuls to half a glass of 
water ; sweeten slightly, and serve. A teaspoon- 
ful of current jelly dissolved in half a glass of 
water makes a refreshing drink. 

Egg Lemonade. — Beat one egg to a froth ; make 
one goblet of lemonade, using the juice of an 
entire lemon. Sweeten to taste, stir in the egg, 



82 TESTED RECIPES FOR 

and add cracked ice. This is delicious and re- 
freshing. 

MISCELLANEOUS SUGGESTIONS 

Japanese Incense. — This is valuable in the sick 
room, or to overcome any powerful smell. 
Three sticks will be sufficient, and when quite 
consumed, a pleasant, mystical odor fills the 
room. The incense can be purchased at any de- 
partment store, is very inexpensive, and besides 
being useful in cases such as those mentioned, is 
delightful to burn occasionally for the mere en- 
joyment of the queer, uncommon odor it affords. 

Skin Wearing Through. — In cases where the 
skin wears through from long lying in bed, paint 
the part affected with white of egg, applied 
with a camel's hair brush. 

Medicine, to make palatable. — It is said that if 
a bit of alum is held in the mouth a moment or 
two, or a sip of lemon juice is swallowed before 
nauseous medicine is given a patient, the dis- 
agreeable taste of the mixture will be much less 
apparent. Personal experience has proved the 
value of the suggestion. 

i(5* t*?* ^* 

When thoroughly chilled, take a glass of hot 
milk, with sufficient cayenne pepper to render it 
smarty to the tongue. 



HEALTHFUL COOKING 83 

Fainting is caused by the blood lea via g the 
brain. To revive, lay the patient flat on the 
back; loosen the clothing about the neck and 
waist ; sprinkle a little cold water in the face ; a 
half-teaspoonful of aromatic spirits of ammonia, 
given in a wine glass full of water will tend to 
revive the patient and prevent a return. Do not 
allow persons to crowd around and prevent free 
circulation of air. 

&?• ^* t^* 

Sleep on your right side ; by sleeping on the 
left, the heart is crowded by the other organs. 

c^* «^* t£* 

Two salt bags should always be kept ready to 
use in case of a sudden need of a hot application 
for the body ; they are useful for neuralgia, ear- 
ache, toothache, sore-throat, and severe pain 
anywhere. A convenient size is 3"x 6". They 
should be made of two thicknesses of strong, 
soft cloth, stitched, turned, and filled nearly full 
of salt; when needed, place in the oven, turn 
occasionally to heat through, and apply alter- 
nately. 

%&& t^* t^* 

To guard against contracting typhoid fever 
while away on a summer vacation, the following 
plan is considered safe : — Scald a bottle and its 
cork thoroughly before starting, and upon arriv- 



84 TESTED RECIPES FOR 

ing at your destination, fill it with the drinking 
water and send it to the nearest bacteriologist for 
an examination ; until his report concerning it is 
received, drink only water which has been boiled ; 
allow no ice to be put into it, as ice often 
introduces impurities into water which otherwise 
would be pure. 

In country towns and among farmers, indig- 
nation is sometimes aroused if the purity of the 
water in the old farm well is questioned. It is 
not easy for the owner to associate disease germs 
with 4 ' The old oaken bucket that hangs in the 
well ' ' from which his fore-fathers drank, but 
nevertheless the water from this same old bucket 
is often productive of disease. 

A noted bacteriologist, in a recent conversation 
with the writer upon this subject, stated that 
three-fourths of the cases of typhoid fever 
which occurred in his city, were traced to im- 
pure drinking water away from home. He also 
stated that the safest and simplest way to guard 
against it is " to drink nothing uncooked ' ' . 

^* t^* x^fr 

Great care should be exercised concerning the 
diet during convalescence from illness. A milk 
diet should be followed by gruels, that by 
Shredded Wheat : then toast, fresh fruits,, steamed 
fish, and broiled steak can be safely given. 



HEALTHFUL COOKING 85 

For sleeplessness, try a diet of rice and milk 
for supper, and a walk in the open air before 
going to bed. 



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1902 



